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Shoulders Workout (3) – Arnold Dumbbell Press

Governor Arnold Schwarzenegger has invented the Arnold Dumbbell press (also known as Rotational Shoulder Press). Otherwise, it would have been known as Bush Press or Clinton Press. It is a compound exercise with wide range of motion. Main muscle worked are shoulders (front and side deltoid muscles). Triceps are involved too.

Steps:

For beginner, I suggest you to do Arnold Press sitting with back upright supported by the bench.

Hold two dumbbells in front of you at about upper chest level with your palms facing your body at the beginning of the lift.

As you press the weight overhead, slowly turn the dumbbells so your palms are facing away from your body.

Slowly lower the dumbbells and simultaneously rotate your palms back toward your body to the original starting position.

Do 2 to 3 sets with 8 to 12 repetitions each set.

Tips:

Start out with a light weight when first attempting this exercise, until your muscles get used to the movements.

Do not arch your back.

Do not have to lock your arms overhead.

Once you have mastered the skill, you can try doing Arnold Dumbbell Press while you are standing.

In case you need spotter’s assistance, spotting can be done behind you either by holding on to your wrists or elbows.

Fab workout really. Used to include it in my routine a year ago, it really blast those shoulders. I’ll most likely to change my routines a little and include this, thx for remindin me of a great workout.

Hi Mun thanks for the post,nice one. In my case i seem to have bigger anterior and lateral deltoids ,im aiming for a more rounded shoulder(which looks rather nice )any exercise suggestions that would make my posterior detls pop a bit faster? thanks ,Godspeed…